Do you ever sense that the foods you eat may not be good for you? Knowing which foods are the highest in nutritional value can help you to plan better meals, as well as reach any nutrition based strategies that you may have, such as recovering from a vitamin D deficiency, which is oddly becoming more common in 2024. 

It should also be noted that there is no single food available that can provide you with all of the vitamins and nutrients that you need in order to have a healthy diet, so try to avoid the salmon diet! You should aim to eat as many different foods as you can to ensure that you are getting the best variety and to help prevent you from getting stuck eating only one food group.

A simple option to start with when shaking up your diet and aiming to get more nutrients is to avoid highly processed foods. These have no nutritional value but also have a lot of calories. Avoid anything like burgers, chips, pizzas, and fried chicken; though they are delicious, they hold no real value and should not be consumed more than once a week, if ever!

Once these kinds of foods  have been removed from your diet, you should look into the following options to up your nutritional intake, and to help improve your mood, your blood pressure and to even reduce the likelihood of certain diseases. 


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OK, so this should not be the sole component of your diet, but it should be in there somewhere!

The reasoning is simple. Oily fish such as salmon and even mackerel are both high in omega-3 fatty acids. In simple terms, every single cell in the body needs these acids to function properly. But studies by Nature found that omega-3 fatty acids are essential for correct brain functioning, as well as being good for the eyes, the heart, the blood vessels and the lungs. Indeed, consuming high levels of fatty acid has also been linked to a healthier immune system as well as endocrine system. 


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Another nutrient-dense fish that you need to check out are sardines. These are usually available in a can or tin, but can also be bought fresh from most fish mongers. They also contain a little bit of almost every nutrient that your body needs to function properly.

Like salmon, they are high in omega-3 fatty acids, which can help with heart health as well as brain function.

They can be a bit salty, though, so try not to add any extra salt to them when you eat them.


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Kale has been labeled as a superfood for the last few years and it’s easy to see why. It is a leafy green vegetable that is very high in vitamins, minerals, fiber as well as an array of bio active compounds as well as. Antioxidants. So, it’s all very good stuff!

According to the FDA, kale provides an instant hit of vitamins A, C, K and B6, as well as being a source of potassium, copper, magnesium and manganese. This is also an ideal food if you are looking to control your weight,as it has only 9 calories per serving.


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Many people would turn their nose up at eating seaweed but it is an incredibly healthy food to consume as often as you can, provided that it has not been prepared with any additives. Seaweed offers minerals such as iron, magnesium, manganese and calcium, all of which are needed to make brain chemicals like serotonin, which will help you to feel good.


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It may not be the best smelling food on the list, but garlic is high in an array of vitamins, such as C, B1 and B6, as well as being high in selenium, copper, and potassium. There is also some limited data which suggests that garlic can also reduce the risk of heart disease. It does this by lowering your blood pressure, reducing bad cholesterol in your body, as well as upping good cholesterol.


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OK, if you have a shellfish allergy, this won’t apply to you!

However, regular consumption of clam, oysters, scallops and mussels are extremely nutrient dense. For example, eating clams regularly will help to create B vitamins, as well as increase vitamin C, potassium and iron. Oysters are also high in zinc and mussels are simply divine when served in a cream source! So, if you want to up your nutrients and are a fan of seafood, you need to give these a try.


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Potatoes get a lot of slack, as they are carbohydrates and are linked to issues such as weight gain. 

However, potatoes are great sources of potassium, as well as iron, copper and magnesium. They are also high in the majority of B vitamins, which are needed for reduced anxiety and optimal brain function. As they are vegetables, they are also surprisingly high in vitamin C. Just remember to leave the skins on, as this adds to the fiber content. 


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This is another food that many people may turn their noses up at but, interestingly, this is a highly nutritious food.

When you are eating beef liver, there will be a high level of vitamin B12, vitamin B5, B6, niacin and so on. Much like other foods on this list, liver is also high in copper, iron, phosphorus and selenium.


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Studies by Functional Foods and Nutrition have found that berries are an exceptional source of cancer-fighting (or preventing) antioxidants. Of course, many people are aware of the health benefits of blueberries. However, raspberries and other berries can help to improve thinking, mood, as well as helping with digestion as well as blood flow. It should be noted that all berries have been found to prevent the growth of all cancer cells, as well as reducing high blood pressure. Remember, in order to get the nutrients that you need from berries, try to eat them raw and don’t add any sugar.


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A few years ago, eggs came under fire for being high in cholesterol. 

However, eggs offer protein and healthy fats, as well as being tasty and filling. Interestingly, research has found that eating eggs each day can help with weight loss. That’s not the end of it, though. Egg and the yolks contain vitamins, minerals as well as nutrients which can help to protect your eyes against issues like cataracts.

Bitter Melons

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It should be noted that bitter melon is not the same as melon!

Bitter melon or bitter gourd is a vegetable that has strong antioxidant properties and, in the regions where it grows, it has been a foundation of many traditional medicines.

Research has found the bitter gourd has been linked to managing blood sugar, as well as protecting the brain against Alzheimer’s disease, as well as being linked to a lowered risk of cancer.

Dark Chocolate and Cocoa

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Sadly, cocoa and dark chocolate are not the types that you can just buy in most shops. That is milk chocolate and is, sadly, loaded with sugar. 

Cocoa powder or dark chocolate is high in magnesium, copper, manganese, and iron. As well as this, research has found that eating dark chocolate regularly reduces the risk of high blood pressure, cholesterol and heart disease.


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A tasty nut that can be served as a snack, or as part of a salad, almonds are full of healthy fats, fibre and vitamin E. Almonds are also a great source of protein for those who do not consume meats, and also offer a healthy dose of magnesium. So, add them to your porridge!


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Another tasty source of protein for vegans and vegetarians is quinoa. 

It has manganese, phosphorus, calcium and zinc, as well as iron, so it is great for people who may feel like they have no energy, or suffer from anemia. It is also great with both sweet and savoury foods. 

Chia Seeds

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1 ounce of chia seeds contains 4.7g of protein, making it one food that is very dense in nutrients. 

Chia seeds are also one of the richest sources of omega-3 fatty acids on the planet, making these seeds an interesting substitute for salmon or other oily fish.

Brussel Sprouts

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Not just for Christmas or Thanksgiving, Brussel sprouts are a great way to up your fibre, your vitamin C and your vitamin K. 

Of course, like most foods on this list, these are better if they are served without added calories, so try to avoid the butter and bacon to get the most out of these bite size vegetables. 


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Spinach is another vegetable that does not get its dues when it comes to nutrients. 

It is loaded with vitamins A-K, and is also high in fibre, as well as folates and nitrates, which help to regulate blood pressure and increase iron .


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Lastly, broccoli is another vegetable that is extremely nutrient dense. 91 grams of broccoli can provide 135% of the daily intake of vitamin C, as well as 116% of vitamin K. So, be sure to add it to your next roast dinner!

18 Foods You Should Eat Every Day

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There are many foods, such as leafy greens, berries, and whole grains, which are full of things like vitamins, minerals, and antioxidants that help your body function at its best. Experts recommend you should eat these 18 foods every day to live a healthier life.

Read: 18 Foods You Should Eat Every Day

15 Foods You Shouldn’t Eat After 50

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Age is just a number, but not regarding eating habits. The older you grow, the more your body needs nutritious food to stay fit and healthy. While there are many things you’re encouraged to eat, when you cross 50, your go-to foods can’t look the same as they once were. Your body is changing, and so should your eating habits. 

Read: 15 Foods You Shouldn’t Eat After 50

18 Ultra-Processed Foods You Should Avoid

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Ultra-processed foods are full of additives, preservatives, and unhealthy fats that are bad for your body. While they may be tempting, the long-term effects of eating these foods can include obesity, heart disease, and other chronic health problems. Avoid these 18 ultra-processed foods to live a healthier life.

Read: 18 Ultra-Processed Foods You Should Avoid

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